Category Archives: Rocklin Crossfit Blog

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Good bye Sara!!!

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Be loved tomorrow! Pretty much everyone shall be saying something to you. You have done wonders for me over the years. You are charismatic, smart, know how to coach and not just sugar coat things. There’s a reason why you’re moving up in your world. You see a task and get it done! You’ve slipped out the last couple years from coaching to just Sunday’s because you are saving the city of Sacramento…  But I am for sure feeling the heat. Thank you for being you! You’re an incredible woman, through thick and thin… Thank you for everything! You’re an amazing friend, person, coach, and now DETECTIVE!! Thank you for everything!!!! You will be surely missed

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12 Week Gymnastics Cycle!!!

You asked for it, we’ve now got it! A 12 Week Gymnsastics Cycle, to meet every other Saturday, starting on the 30th of April. Coach Ashley Bakken will be running the show. The limit for the cycle is just 10 people and if you miss a session, unfortunately there won’t be any opportunity to make it up. Each session will build on the previous one, so it is imperative that you make each session and be punctual. The session will last until it’s done… What that means is, allow upwards of 90 min just in case. Some may be done in just an hour, depending on the flow of the class.

Movements and skills to be trained, and not limited to:

Hollow Holds
Pike
Freestanding Hand Stands
HSPU’s
Hand Stand Walks
Kipping/Butterfly
Ring Work (kipping, support position, turnovers)
Candlesticks
Pistols
Strict Toe to Bar

The Clinic is just $150 and limited to just 10 people. Reason being, we want a very low ratio or student to coach to ensure you’re getting everything you need! Again, the cycle will be starting on the 30th at noon and its first come first serve to sign up for the cycle. One may not be able to sign up mid way through. So, with that said, make sure you can commit to those six sessions.

How to sign up? Click the link at mindbody.com and it should take you right there!  If you get lost, it’s under “Special Events”.

 

Obviously, you won’t be learning a beam or parallel bar routine, but this is still a cool video 🙂

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The Final Open, 16.5

 

Old video, but still very pertinent…  He does drop a couple F bombs towards the end, so beware.

Doors open at 0800, first heat will start at 0840!  Heat times will be every 25 min.  Some people will be done in half that, some will be done in twice that.  It’s all good!  Pace yourself from the beginning and just keep moving!  Because this WOD is for time and not for reps, if you think you may be longer than 25 minutes, get your judge a timing device i.e. a stop watch, your phone, sun dial, whatever you feel you may need.  We will start the heat with our regular clocks, but due to the fact that some people may take longer, in order to keep the energy up and consistent heat times for athletes to sufficiently warm-up, the main clocks will be reset every 25 minutes.

 

Get thoroughly warmed up.  Loosen up your shoulders, triceps, hips, calves, ankles.  Work on some thrusters as part of your warm up, load up! Do some burpees and some double unders to get your body responding to jumping and being springy!  Pace it out early, it’s okay to rest on the early sets of thrusters and when the bar is overhead, take a half second pause and breath!  Don’t stop on the burpees, you can move slow, and I’d highly recommend to move slow, but just don’t stop!

 

This is the last Opens WOD of 2016, hit it hard and enjoy the ride!

Workout 16.5

21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 95 lb.
Women use 65 lb.

Notes
This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 21 thrusters, then 21 burpees, jumping over the barbell for each rep of the burpees. They will then perform 18 of each, then 15 of each, etc., until the last round of 3 of each. Every second counts in this workout. Your score will be the time it takes to complete all 168 repetitions. There is no time cap for this workout.

This workout ends when the feet land on the other side of the bar on the final rep. Time will be recorded in full seconds. Do not round up. If you finish in 7:49.8, your score is 7:49.

Equipment 
• Barbell
• Standard bumper plates (18” diameter) to load to the appropriate weight for your division
• Collars

* If you do not use standard-sized bumper plates on the barbell, you will also need a second barbell set with standard plates to jump over for the burpees, unless you are Scaled Masters. Scaled Masters will be permitted to jump over an empty barbell on the burpees.

For each workout, be sure the athlete has adequate space to safely complete the workout. Clear the area of all extra equipment, people or other obstructions.

Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.

**The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 kg (95 lb.), 29 kg (65 lb.), 20 kg (45 lb.), and 15 kg (35 lb.).

 

Video Submission Standards
Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.

Note: Depending on your performance, this video may be longer than previous workouts. Be sure you have enough battery life, memory and time to upload your video. You may need to increase your limit on YouTube to allow a longer video.


Workout 16.5 Variations

Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 95 lb.
Women use 65 lb.

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 65 lb.
Women use 45 lb.

Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 65 lb.
Women use 45 lb.

Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 45 lb.
Women use 35 lb.
Note: Burpees over an unloaded barbell are permitted for this division.

Teens 14-15 (Teen Boys 14-15, Teen Girls 14-15)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Boys use 65 lb.
Girls use 45 lb.

Scaled Teens (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Boys use 45 lb.
Girls use 35 lb.

 

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Mobility and XEndurance

 

Also, Spencer from Xendurance will be in on Saturday for sampling and education on the products.

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Mobility Video

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Saturday

Heat sign up sheet is now up, we will be starting at 0845 and will run every 10 minutes (promptly).  Last heat is set for 1105. Unless special circumstances exist, which you must notify us in advance.  As always, be ready for your heat if you are signed up!  Have a judge, get your score sheet, and be ready!

 

Also, we are having a BAR MUSCLE UP CLINIC on Sunday, the 13th at noon!  The cost is only $10, for those of you that already signed up and paid the $15, I refunded that and charged the appropriate amount, sorry about that…

 

Watch for the mobility video this afternoon by Dr. Joe and lastly, don’t forget to change your clocks this weekend!!!

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CrossFit Open Workout 16.3

 

Workout 16.3

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

Notes
This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 10 power snatches, then move to the pull-up bar to perform muscle-ups. After 3 reps, the athlete will move back to the barbell and begin their next round.

Your score will be the total number of repetitions completed within the 7-minute time cap.

Tiebreak
The scoring for this workout includes a tiebreak. At the end of each round, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed your last full round. In the case where 2 athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

 

Workout 16.3 Variations

Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups

Men use 45 lb.
Women use 35 lb.

Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 chest-to-bar pull-ups

Men use 65 lb.
Women use 45 lb.

Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups

Men use 45 lb.
Women use 35 lb.

Teens (Teen boys 14-15, Teen girls 14-15)

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Boys use 65 lb.
Girls use 45 lb.

Scaled Teens (Scaled Teen Boys 14-15, Scaled Teen Girls 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 16-17)

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups

Boys use 45 lb.
Girls use 35 lb.

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NoBility Mo Problems! Some MOBS for 16.2.

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Tips and Strategies

 

A little lengthy, but a great video.  Heat sign up sheet and logistics are set.  For when you do your attempt at 16.2, it is YOUR responsibility to know all the movement standards ahead of time.  Also, you need to get your own judge and if you do not want to change out your own weights, get  your own “loader” as well.

 

Last week, there were a few folks that did 16.1, then refused to judge someone after just performing and having a judge.  Please help out, it’s common courtesy to reciprocate judging.  Thank you!

 

And keep checking the site, Dr. Joe will be completing a video for mobility.  He will also be on standby in the morning for RockTape Performance taping to help get you those extra reps.  You will need to supply your own tape though.

 

Rest up, eat big and think strong.  Saturday will be a lot of fun!

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